What are some alternatives to vegan mayonnaise?
Some lower-calorie or whole-food alternatives to vegan mayonnaise include:
1. Avocado: A nutritious replacement, bearing around 60 calories per 30 grams, compared to 90-100 calories found in a similar amount of most vegan mayonnaises. In addition, avocados provide a substantial quantity of heart-healthy monounsaturated fats and are rich in fiber, vitamins and minerals. Avocados can serve as a good spread for sandwiches and other foods where vegan mayonnaise would typically be used.
2. Hummus: Another lower-calorie alternative that can easily be substituted for vegan mayonnaise as a spread. Standard hummus contains about 25-30 calories per tablespoon, half the caloric content of many vegan mayonnaises, and is high in protein and fiber, making it a nutritionally dense option.
3. Greek Yogurt: Non-vegan, but for lacto-vegetarians, it's a healthy alternative to mayonnaise. Plain, non-fat Greek yogurt contains only 10-15 calories per tablespoon and offers additional protein. Please note, Greek yogurt would not be suitable for a vegan diet.
4. Cashew Cream: Depending on the preparation, could be similar in calories to vegan mayonnaise but offers additional nutrients including protein, fiber, and essential vitamins and minerals.
Remember to take into account the other nutritional factors when deciding which alternative to use. While an alternative might have fewer calories, it could also offer less in terms of beneficial fats or other nutrients.